What the heck is this?
Tired of sad breakfasts that leave you hungry by 10 a.m.? Enter the High Protein Omelette — a fluffy, savory powerhouse packed with protein to keep you full, focused, and ready to crush your day (or your workout). We’re talking egg whites + whole eggs + lean fillings like turkey, spinach, and cottage cheese all folded into one glorious, golden omelette. This isn’t your average diner-style grease bomb — it’s clean, satisfying, and totally customizable. Whether you’re bulking, cutting, or just trying to hit those protein goals without chugging a shake, this one’s for you.
Why You’ll Love This Recipe
- Packs over 35g of protein per serving — no powder needed.
- Quick and easy — from fridge to fork in under 15 minutes.
- Low-carb, high-flavor, and totally meal-prep friendly.
- Super customizable: swap in whatever veggies or protein you love.
- Keeps you full and energized without the post-carb crash.
The Good Stuff You’ll Need
For the Omelette:
- 3 egg whites
- 2 whole eggs
- Salt + pepper to taste
- 1/4 tsp garlic powder (optional)
- 1 tsp olive oil or avocado oil
For the Filling:
- 1/4 cup low-fat cottage cheese
- 1/4 cup chopped cooked turkey breast or chicken
- 1/4 cup baby spinach, chopped
- 2 tbsp diced bell peppers (any color)
- 1 tbsp chopped red onion
- 1 tbsp shredded low-fat cheddar (optional but yum)
Let’s Do This
Step 1: Whisk It Up
In a bowl, whisk together the egg whites, whole eggs, garlic powder, salt, and pepper until slightly frothy.
Step 2: Sauté the Veggies
Heat a non-stick pan over medium heat and add the oil. Sauté the onion and bell peppers for 2–3 minutes until softened. Add the spinach and cook until just wilted. Remove from pan and set aside.
Step 3: Cook the Eggs
Lower the heat to medium-low. Pour the egg mixture into the pan and swirl to cover the bottom evenly. Let it cook undisturbed for 1–2 minutes until the bottom starts to set.
Step 4: Fill It Up
Add the sautéed veggies, turkey, cottage cheese, and shredded cheese (if using) to one side of the omelette. Use a spatula to gently fold the other side over the filling.
Step 5: Finish and Serve
Let the omelette cook for another minute to melt the cheese and heat the filling through. Slide onto a plate and serve hot.
Serving Suggestions
Serve with a side of avocado, hot sauce, or a light mixed greens salad.
For a heartier breakfast, pair it with whole grain toast or roasted sweet potatoes.
Switch It Up
Go Veggie: Use black beans, mushrooms, and tomatoes instead of turkey.
Add Heat: Throw in jalapeños, chili flakes, or a dash of hot sauce.
Boost the Protein: Add a slice of Canadian bacon or a sprinkle of hemp seeds on top.
Make It Cheesy: Add goat cheese, feta, or even cream cheese for a creamy kick.
Make-Ahead Tips
Chop your veggies and pre-cook turkey the night before.
You can even beat the eggs and store them in the fridge in a sealed container for a couple of days.
Omelettes don’t reheat perfectly, but you can microwave leftovers on low with a damp paper towel to keep it from drying out.
Questions People Actually Ask
Q: Can I make this with only egg whites?
A: Absolutely! Just use 5–6 egg whites in place of the eggs listed. You’ll still get tons of protein with fewer calories and fat.
Q: Is cottage cheese weird in omelettes?
A: Not at all — it melts slightly and adds a creamy texture + extra protein. It’s one of the secret stars here.
Q: Can I make it dairy-free?
A: Yup! Just skip the cheese and cottage cheese — or use a plant-based alternative. The turkey and eggs still give you plenty of protein.
Q: Can I make this in advance?
A: It’s best fresh, but you can totally cook, cool, and store it in an airtight container for 2 days. Reheat gently and you’re good to go!
High Protein Omelette: Your Muscle-Building Breakfast Hero
- Total Time: 15 minutes
- Yield: 1 1x
Description
Tired of sad breakfasts that leave you hungry by 10 a.m.? Enter the High Protein Omelette — a fluffy, savory powerhouse packed with protein to keep you full, focused, and ready to crush your day (or your workout). We’re talking egg whites + whole eggs + lean fillings like turkey, spinach, and cottage cheese all folded into one glorious, golden omelette. This isn’t your average diner-style grease bomb — it’s clean, satisfying, and totally customizable. Whether you’re bulking, cutting, or just trying to hit those protein goals without chugging a shake, this one’s for you.
Ingredients
For the Omelette:
3 egg whites
2 whole eggs
Salt + pepper to taste
1/4 tsp garlic powder (optional)
1 tsp olive oil or avocado oil
For the Filling:
1/4 cup low-fat cottage cheese
1/4 cup chopped cooked turkey breast or chicken
1/4 cup baby spinach, chopped
2 tbsp diced bell peppers (any color)
1 tbsp chopped red onion
1 tbsp shredded low-fat cheddar (optional but yum)
Instructions
Step 1: Whisk It Up
In a bowl, whisk together the egg whites, whole eggs, garlic powder, salt, and pepper until slightly frothy.
Step 2: Sauté the Veggies
Heat a non-stick pan over medium heat and add the oil. Sauté the onion and bell peppers for 2–3 minutes until softened. Add the spinach and cook until just wilted. Remove from pan and set aside.
Step 3: Cook the Eggs
Lower the heat to medium-low. Pour the egg mixture into the pan and swirl to cover the bottom evenly. Let it cook undisturbed for 1–2 minutes until the bottom starts to set.
Step 4: Fill It Up
Add the sautéed veggies, turkey, cottage cheese, and shredded cheese (if using) to one side of the omelette. Use a spatula to gently fold the other side over the filling.
Step 5: Finish and Serve
Let the omelette cook for another minute to melt the cheese and heat the filling through. Slide onto a plate and serve hot.
Notes
Chop your veggies and pre-cook turkey the night before.
You can even beat the eggs and store them in the fridge in a sealed container for a couple of days.
Omelettes don’t reheat perfectly, but you can microwave leftovers on low with a damp paper towel to keep it from drying out.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
Nutrition
- Calories: ~320 calories
- Protein: ~36g